Saturday 110101

Friday 101210

Friday 101210

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).
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Compare to 100414.

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Friday 100625

Friday 100625

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.

Compare to 100329.

Thursday 110210

Wittman

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).
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